PHYSICAL FITNESS

TARGET HEART RATE

• The heart rate you plan to achieve during a workout

RESTING HEART RATE

Your heart rate when your body is at rest

Best time to take heart rate is during sleeping or immediately after waking up

Generally, a lower heart rate at rest implies more efficient heartfunction and better cardiovascular fitness.

For example, a well-trained athlete might have a normal resting heart rate closer to 40 beats a minute

BMR (BASAL METABOLIC RATE)

• the number of calories you'd burn if you stayed in bed all day.

• Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )

•Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )

• Example

DIET TO ACHIEVE BMR

• Determine the amount of and type of food you’d need to eat to achieve your BMR

• Is that a lot of food?

• Do you achieve that in a normal day?

ANAEROBIC VS AEROBIC

• Anaerobic- Higher intensity training, weight training, circuit training

• burn mainly glycogen (sugar) while you are doing them

• Aerobic- Lower intensity training, jogging, running, cardio

• if performed at a slow enough pace will preferentially burn more fat for fuel once glycogen stores (sugar) are depleted

HOMEWORK

• Assignment:

• Identify a “real” resting heart rate and answer these questions:

• What does your resting heart rate tell you about your fitness levels?

• What opportunities do you have to improve your fitness levels?

• How committed are you to reaching a healthier level?